SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App - search Tabata Timer in the App Store):

-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 8
-Set “Recovery Interval” to 10 seconds
-Set "Number of Cycles" to 5
-Set “Cooldown Interval” to 0
-everything else can be set to zero

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WARM-UP:
3 rounds: 10 horse squats, 10 wide step ups, 10 reach backs

WORKOUT:
(5 times through round, 8 exercises in a round: 50 seconds on, 10 seconds off)

EXERCISES
1. Horse squats
2. Reverse lunge + knee lift/twist (R)
3. Reverse lunge + knee lift/twist (L)
4. Inchworm
5. Donkey kicks
6. High boat/low boat
7. Reverse chataranga push up + cobra
8. Step up + halfway lift

REPEAT THIS 4 MORE TIMES...

X-FACTOR: (6 min AMRAP: as many rounds as possible)
12 shiva squats (R)
12 shiva squats (L)
12 dolphin push ups
12 handstand hops (6 on left side, 6 on right side)

COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)